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Getting a good night’s sleep is really beneficial to your health and I have always had trouble with it. I did some research online and came up with a few changes that really helped my sleep. Here are some tips on better sleep for both your physical well being and mental health.
1. Keep a Regular Sleeping Schedule- You want to keep a regular bedtime as well as waking time. Our brain’s circadian clock helps to regulate our sleeping and waking cycle. Having a certain time that you wake up in the morning and maintaining that same wake up time each morning is important to assist with sleep onset at night.
2. Create A Soothing Bedtime Routine- Be sure that you choose a routine that is relaxing. This can be things like a warm bath or reading a book. You can even choose to listen to soothing music. You want to avoid stressful or arousing activities like playing competitive games, working or problem solving.
3. Find A Comfortable Mattress- Be sure that your mattress is not only comfortable but supports your body as well. If you have a mattress that is more than ten years old, you may want to think about replacing it. You want pillows that are allergen free.
4. Watch What You Eat Before Bed- You should not eating three hours prior to going to bed. This allows time for your food to properly digest. You should avoid foods that may cause heartburn such as spicy foods.
5. Avoid Caffeine- Caffeine is a stimulant that will keep you awake. Caffeine can stay in your body for up to five hours so you should avoid caffeine at least six hours before bed.